Thursday Optional Cardio or Rest Day Workout
Rest or Swimming Day
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.
Workout
2x50m swim as warm up pace. rest 15-30 sec bwn
rest 1 min
100m swimming
100m pull
100m kick
rest 30-45 sec bwn "styles" , 2 min after 300m.
150m swimming
150m pull
100m kick
rest 30-45 sec bwn "styles" , 2 min after 400m.
200m swimming
200m pull
100m kick
rest 30-45 sec bwn "styles" , 2 min after 500m.
Cool down
2x50m swim as Cool down pace
total meters 1400m
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